Ch. 2 Kin

Benefits of muscle training include which of the following?

increased ability to manage stress increased self-confidence

Skill-related fitness often can determine whether someone

will be successful in a particular sport or activity.

How does muscle mass affect metabolism?

It increases metabolism.

What will happen if a person stops exercising?

Up to half of all fitness improvements will be lost within two months.

What is the term for the individual potential for improvement of the human body?

adaptability

The most common cause of exercise-related sudden death is

coronary artery disease.

What term refers specifically to the nonfat portion of the human body consisting of skeletal muscle, bone, and water?

fat-free mass

Which of the following diseases is not linked to poor cardiovascular fitness?

jaundice

A typical strength or resistance training program consists of

one or more sets of 8-12 repetitions of 8-10 different exercises working the major muscle groups.

Older people should stay active because exercise may reduce the risk of

osteoporosis (bone loss).

The body's overall ability to respond to the demands of physical effort is called

physical fitness.

An example of vigorous physical activity is

running.

What is the term that defines the loss of muscle cells, which often occurs with aging?

sarcopenia

Speed, power, and agility are all

skill-related fitness components.

To incorporate exercise into everyday lives, people can divide exercise into sessions as short as

ten minutes.

Resting to recover from exercise can help a person

train more intensely in the future.

What intensity level of exercise does the ACSM recommend if total activity is 75 minutes per week?

vigorous

What is the recommended amount of cardiorespiratory exercise needed per session for fitness benefits?

20 to 60 minutes, depending on the exercise intensity

In a UCLA study, it was determined that _____ of the personal trainers couldn't pass a basic exam on training methods, exercise physiology, or biomechanics.

60 percent

Which of the following are benefits of increasing cardiorespiratory fitness through exercise?

Blood supply to tissues improves. The amount of blood pumped per heartbeat increases. Blood vessels become more flexible.

Which of the following correctly describes how you should progress in your exercise program?

Don't increase frequency, intensity, and time all at once.

Which of the following is true of using physical activity to manage weight?

Exercise alone is usually not enough to promote long-term weight-loss.

If you want to increase your skill-related fitness, which of the following would be the best first step?

Identify a sport that you enjoy.

Why are somatotypes important to consider when beginning to exercise?

Not all somatotypes are suited to all types of exercise.

Which of the following exercises help develop cardiorespiratory endurance?

aerobic dancing walking cycling jogging

Moderate physical activity causes which of the following?

an increase in heart rate

Inactivity is associated with

an increased risk of obesity.

Following the American College of Sports Medicine's guidelines for physical activity can reduce feelings of

anxiety. depression

How often should a person participate in flexibility training according to the FITT-VP guidelines?

at least two days per week

What are some of the benefits of becoming physically fit?

better control of body movement increased stamina more energy

What are the benefits of muscular endurance?

better posture injury prevention

Before beginning to exercise, you may want to consider your somatotype, which is another term for your

body type.

To gain even greater health and wellness benefits than from moderate levels physical activity, people should increase which of the following?

both the duration and the intensity of physical activity

In planning a complete exercise program, which of the following groups of activities would develop all the health-related components of fitness?

brisk walking, calisthenics, static stretches

Which of the following is not a basic principle of physical training?

cardiorespiratory endurance

Which of the following are health problems associated with too much body fat?

diabetes heart disease some types of cancer

Trainers who performed the best in the UCLA research had degrees in which of the following?

exercise physiology physical education physical therapy

Experts recommend that people who want to incorporate more exercise into their daily lives should

find exercise activities they enjoy.

According to the current guidelines for general health, at least how many days of 30-minute moderate-intensity physical activity should a person perform a week?

five

Stretching at the end of a run increases a person's

flexibility.

The ability to move joints through their full range of motion is called

flexibility.

What does the acronym FITT represent?

frequency, intensity, time, and type

Which of the following terms refers to all the physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, and muscular endurance?

health-related fitness

One noticeable feature of vigorous physical activity is that it considerably elevates your

heart and breathing rates.

Muscular endurance is an important factor that

helps the body perform in sports. helps the body deal with daily physical demands.

Which of the following would be the best choice for a warm-up before going on a run?

jogging slowly

Cardiorespiratory endurance exercises involve

large-muscle groups.

Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine

level of fitness.

Some of the benefits of endurance training include

making the heart stronger and improving the function of the entire cardiorespiratory system.

People should avoid inactivity because it decreases their bodies'

metabolic health.

The sum of all the vital processes by which food energy and nutrients are made available to and used by the body is called

metabolism.

Greater muscle mass helps maintain _____, the "powerhouses" of the cell.

mitochondria

The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is known as ______ strength.

muscular

The increasing amount of stress that is placed on the body to bring about adaptations that improve fitness is called progressive

overload.

For which of the following groups is getting a medical examination recommended before participating in vigorous exercise? (Select all that apply.

persons who are obese or have other health problems men 40 years of age or older

Which of the following refers to the performance of different types of activities that cause the body to adapt and improve its level of fitness?

physical training

One important difference between exercise and other physical activity is that exercise tends to be

planned and structured.

Which of the following are among the benefits of muscle-strengthening activities (involving all major muscle groups) for older adults?

preventing muscle loss preventing falls

The FITT-VP principle helps people gradually become fitter in a process known as

progressive overload.

The idea that when the amount of exercise is increased, fitness continues to improve is c

progressive overload.

Health-related fitness gives people the ability to meet physical challenges and

protects people from diseases.

Which of the following depends on factors such as training, experience, age, and training intensity, and is a primary consideration in determining appropriate exercise frequency?

recovery time

In general, which of the following are benefits related to varying your physical activities?

reducing the risk of injury developing fitness in a variety of activities developing a higher level of fitness

In choosing your mode of activity, which of the following would make sense for improving your muscular strength and endurance?

resistance exercises

Jim wants to build up his muscles and increase his metabolism. Which type of exercise should he add to his workout?

resistance training

Which principle asserts that in order to develop a particular type of fitness you need to perform exercises designed to promote that exact type?

specificity

Performing stretching exercises to improve hip flexibility and using dumbbells to increase arm strength are examples of the training principle of

specificity.

Which of the following are components of the skill-related fitness of a sprinter on a track team

speed power reaction and movement time

Which of the following helps maintain muscle mass, function, and balance in older people, greatly enhancing their quality of life and reducing life-threatening injuries?

strength training

Which of the following types of exercise is best for becoming more flexible?

stretching flexibility exercises

Which of the following activities are particularly suitable for helping older adults develop their skill-related fitness, specifically in the area of balance?

tai chi yoga

Cardiorespiratory endurance depends on which of the following factors?

the ability of the body to regulate blood flow the capacity of the heart to pump blood the ability of the lungs to deliver oxygen to the bloodstream

The exercise needed to improve fitness depends on which of the following factors?

the component being developed the person's fitness goals the person's genetically determined capacity to adapt to training the person's current level of fitness

Adults should do muscle-strengthening activities involving all major muscle groups how many days per week?

two or more

Which of the following are linked to poor cardiovascular fitness?

type 2 diabetes heart disease

The product of the FIT (frequency, intensity, and time) of exercise is

volume.

What are the benefits associated with warming up before exercise?

It elevates muscle temperature. It decreases the chance of injury. It prepares the body and mind for exercise.

Which of the following is true of vigorous physical activity as compared to moderate physical activity?

It improves physical fitness.

Which of the following are among the advantages of high-intensity interval training (HIIT)?

It reduces body fat. It improves blood sugar control and blood pressure. It builds endurance quickly. It takes less time than traditional endurance training.

What are examples of physical activity?

a five-mile bike ride walking up a flight of stairs running a mile

Which of the following terms refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

cardiorespiratory endurance

Which of the following are physiological factors that help determine a person's level of fitness—the ability to respond to the demands of physical effort?

cells' capacity to generate energy the heart's ability to pump blood

Sam runs for two hours every day and wants to run a marathon. He is having persistent pain in his shins, is constantly sick, and is tired all the time. Sam could be experiencing the effects of

excessive exercise.

To manage weight, experts recommend

exercising longer, for a greater weekly total of activity than the standard recommendation.

In a healthy person, the level of nonfat muscle, bone, and water is ______ the level of body fat.

higher than

Physical activities use the skeletal muscles and

involve energy.

What are the potential health benefits of following the American College of Sports Medicine's (and others) recommendations for participation in moderate to vigorous aerobic activity?

lowering the risk of stroke lowering the risk of developing type 2 diabetes lowering the risk of developing high blood pressure

Cardiorespiratory fitness helps keep telomeres from getting too short, thereby helping people

maintain a healthy genetic makeup.

What intensity level of exercise does the ACSM recommend for health benefits for someone who engages in activity for 150 minutes per week?

moderate

Which of the following are classified as moderate physical activity?

moderate cycling walking at a moderate pace social dancing

Which of the following are areas which should be assessed via testing as a first step to creating a successful fitness program?

muscular endurance muscular strength flexibility body composition

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscular strength

A good way to gain physical components like speed, agility, balance, power, and coordination is to

participate in a sport.

Your friend's grandmother wants to develop her neuromuscular fitness. Which of the following would you recommend to her?

taking a yoga class

Gene structures called _____, which form the ends of DNA strands and hold them together, are preserved through exercise.

telomeres